Thanks for all the speedy replies guys. I've been desperate to get some advice from the forum, but this is the first night the forum has been up and running (oh that's a vey cruel phrase given my predicament ) for some time for me.

I can walk DT. I've just returned from a gentle fell-walk over the Askham fells today and once I'm moving it feels okays. If I've been stationary for 15 mins or more then it aches and I hobble for 100 metres or so until it loosens up. Getting out of bed, first thing in the morning is particularly a pain. I've had niggles in the ankle for several years now, but it never stopped me from running most days.

However, on a mid-week headtorcher in early December, when the first snows this winter arrived here, I went over on the side of my ankle on a frosted rut, which I think precipitated this 'tear' on an already vulnerable ankle.

I'm going to dust off my old touring bike (Peugeot Voie circa 1985) tomorrow and take it for a spin over to Alston, weather permitting, and see how that feels. It's not been out of the shed for 2 years since I last cycled the High Moors Sportive with a fell running mate, so it will need some DIY (as will I ).

I'm living too rural to access a local gym conveniently, so it's hard to gauge how best to deal with this but all your comments have been really helpful.